Kegel exercises – stronger erections and greater ejaculation control

05.26.2014

Kegel exercises are quite
often recommended for women. However, are women the only ones who can benefit
from these? Well, actually not. Even men can benefit from these exercises if
they practice it regularly. Keep in mind that these exercises are supposed to
improve bladder and bowel functioning and improve sexual functioning. So, why
can’t men benefit from these?

Benefits of Kegel exercises for men

Men are often concerned about their inability
to achieve a strong erection and maintain it for a longer time. Another concern
among men is premature ejaculation, that is, ejaculating before you or your
partner wants. Both erections and ejaculation can have an impact on yours as
well as your partner’s sexual pleasure.

This is why men would try anything to achieve
a stronger erection and control their ejaculation. The key to both these issues
are stronger and firmer pubococcygenus muscles. These
are your pelvic floor muscles and if you have control over these, you will be
able to control your erections and ejaculation.

These muscles control the flow of semen and
urine and are responsible for the firmness of your erections and the power of
your ejaculation. These are the muscles that are targeted by Kegel exercises. Regular practice of these exercises will
not only help you control your orgasms and last for longer by delaying your
ejaculation, but will also improve the sexual pleasure of your partner.

Identifying the pelvic floor muscles

You are probably wondering where your pelvic
floor muscles are located. The easiest way to find these muscles is by stopping
the flow of your urine the next time you go to urinate. These are the muscles
that you will be squeezing when you stop the flow of urine in the middle.

Another way to identify the muscle is to
squeeze the muscles that help prevent you from passing gas. Just stand in front
of the mirror and squeeze these muscles. If you are squeezing the right
muscles, you will see that the base of your penis moves closer to the abdomen
and your testicles will rise along with it.

You could also place a finger inside your
anus. When you contract the pelvic floor muscles, the anus will tighten.

Keep in mind that it is very important to
identify the right muscles here. These are the only muscles that should be
moving while you are doing the Kegel exercises. The
muscles in your abdomen, buttocks, and thighs should be relaxed during these
exercises.

Kegel techniques for men

The key to doing Kegel
exercises is to contract and release them. How you do it is totally up to you. As
a beginner, the easiest position to do this is while lying down. You can
contract your muscles for three seconds and then release it for another. Repeat
this 10 times and then relax. Do another set of 10 repetitions and then another
set. All in all try to do three sets of 10 repetitions.

You could also quickly contract and release
the muscles continuously for 10 seconds. Take a 10 second break before
attempting another set. Here also do three sets. Or alternatively, contract and
release for 5 seconds and then take a 5 second break before attempting another
set. In this case, do 10 sets.

Another technique is to contract and hold the
muscles for 30 seconds and then release. Take a break of 30 seconds and do
three sets.

As you become better at these Kegel exercises, you could also aim at holding the
contraction for around 2 minutes and then releasing it. You just need to do one
set in this case. Once you get more comfortable, you can do these exercises
while sitting, working on your computer, or even while standing.

As it gets easier and easier, you could try
and do the contracting and releasing technique for more than 100 times a day.
Or you can hold your muscles for around 20 minutes, 3 times a day.

You can then practice this technique during
sexual intercourse for delaying ejaculation and helping you last longer. It
will not only intensify your orgasm but also improve the sexual pleasure of your
partner.

Keep in mind that you should take it slowly
in the beginning. Never overdo the exercise. Do as many sets and as many
repetitions as you are comfortable but do not do too much too quickly.

It usually takes around three months to
really notice an effect of these exercises on your erections, ejaculation, and
orgasms. For some men, this may happen sooner and for others it may take a
little while longer. However, one thing is for sure, practicing Kegel exercises will surely bring about an improvement in
your sexual pleasure and make you a better lover.

In fact, if you have problems such as
premature ejaculation, try these exercises before even consulting a doctor. You
may be surprised to see the control that you are able to have on your ejaculation
with the help of these techniques.